Los burpees están de moda! ¿Qué es este ejercicio y cómo hacerlo?

¡Comparte!

Se puede decir que son «el ejercicio del momento», ya que se practica en diversas disciplinas. El ejercicio vino con el entrenamiento CrossFit, pero hoy en día los burbujas se usan en varias clases y entrenamientos. A continuación te contaremos todo sobre ellos!

¿Qué son los burpees?

Para hablar de eructos, primero tenemos que referirnos al Ejército de los Estados Unidos. Así es, ya que el ahora popular CrossFit no es más que una’adaptación’ de ejercicios militares .

Este ejercicio de alta intensidad fue diseñado en la década de 1930 para que los soldados aumentaran la resistencia muscular y cardiovascular. Y ahora, los burpees s son la estrella de varias rutinas, incluyendo la HIIT.

Aunque los burpees ejercitan todos los músculos, algunos están más trabajados que otros: tríceps, trapecios, deltoides, cuádriceps y pectorales. Por eso los burbujas son tan exhaustivos y al mismo tiempo tan efectivos!

Además, como si esto no fuera suficiente, este ejercicio también es cardiovascular y le ayuda a perder peso y a reducir la grasa corporal. Esto se debe a que el cuerpo utiliza una buena cantidad de energía para su realización y por lo tanto quema muchas calorías! El cuerpo continuará trabajando después de que se complete el entrenamiento, en lo que se conoce como «después de quemarse» o después de quemarse, en traducción literal.

Además gracias a este ejercicio, puedes trabajar tu coordinación, flexibilidad y equilibrio. Tantos músculos trabajando al mismo tiempo será un desafío para su mente y cuerpo.

¿Cómo hacer eructos?

Ahora que conoce todos los beneficios de este maravilloso ejercicio, es el momento de aprender a hacerlo correctamente. Preste mucha atención a no cometer errores y a no aprovecharlos al máximo.

Para empezar, levántese con las piernas ligeramente separadas. Baje el cuerpo haciendo una especie de sentadilla y sostenga las palmas de las manos en el suelo, delante del pecho. Estire las piernas hacia atrás con un tacón y deje las puntas de los pies como soporte en el suelo. Salte hacia atrás, doblando las rodillas para tocar el pecho.

Levante y estire el cuerpo y los brazos con un salto. Esto es una repetición. Lo creas o no, ¡hay gente que gana 100 al día!

Si nunca ha hecho este ejercicio, comience poco a poco. Hay dos maneras de contar este ejercicio: por tiempo o por repeticiones. En el primer caso, por ejemplo, se establece un minuto para hacer lo que pueda. En el segundo caso, por ejemplo, se estipulan 10 repeticiones y se hacen sin importar cuánto tiempo se tarde.

Es muy importante que al hacer eructos la técnica sea la prioridad en lugar de la velocidad. Tómese su tiempo, pero hágalo bien. Este es el mejor consejo que un entrenador puede darle. De esta manera, usted aprovechará al máximo el ejercicio y evitará el dolor y las lesiones.

Después de haber practicado y considerarse un experto en eructos, puede añadir dificultad a la ejecución. Por ejemplo, cuando haga el salto final, ponga las rodillas sobre el pecho mientras se da golpecitos con las manos sobre la cabeza. También hay variables en las lagartijas: con una mano, con pesas, con aplausos, etc.

Tenga en cuenta que los burpees se pueden hacer en cualquier lugar, ya sea en el gimnasio o en casa, pero debe tener mucho cuidado con los movimientos para evitar lesiones. No se recomienda para personas con problemas articulares o musculares, especialmente en las muñecas, rodillas o espalda.

Mira también:   Variaciones del ejercicio de levantamiento de cadera

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  139. Many people are unwilling to consider outdoor camping for a number of good reasons. For many, it will be the concern with the unidentified. For some individuals, the idea of getting to sleep outdoors is a bit scary. If you’ve been reluctant to go outdoor camping, anxiety not. The article listed below has got the suggestions your have to make your holiday a hit. Normal water is critical for your emergency when trekking in the backcountry. Bring drinking water filtering tablets with you or some sort of water filter that is capable of filtering out germs. There are various kinds offered by your nearby sporting goods retailer. Every time you would like a normal water supply, ensure that the h2o is streaming stagnant drinking water can destroy you or even dealt with correctly. You possibly can make delicious meals even when you are outdoor camping. You may not always should take in just franks and legumes or hamburgers. Pack a container with spices and herbs, essential olive oil, brownish glucose or whatever else you prefer. You can resolve foods which have flavour even if you are «roughing» it. Pre-awesome your an ice pack torso by filling it with tons of ice-cubes, at the very least six hours prior to leaving. When you find yourself going to leave, load increase your refrigerated cooled drinks and obstruct an ice pack, not cubed. Popping area temp drinks is going to take up important ice-cubes-daily life, and the cubes will melt much quicker compared to a block! Look up actions to take part in just before progressing to your spot. This will help you to check out any bargains that could be presented. Also, it will help you be more well prepared if you really reach your destination. You can get tracks that may be appropriate for every person with your loved ones or dining places that you simply would take pleasure in. If you are heading out for that extended anticipated camping vacation, don’t forget about to adopt alongside your cellphone. You may be lured to leave all the text messaging and cell phone calls powering, but your cellphone generally is one of your most important protection lifelines in case there is an unexpected emergency. Ensure it is totally incurred while keeping it protected against the weather in a plastic travelling bag or water resistant scenario. As you now know what to give, you can start preparing your personal camping outdoors journey. This article has offered you with info on the essential things required for any camper getting ready to enterprise in the crazy, so bear in mind them. They comes in useful making your camping out expertise a satisfying one.

  140. Hi! I could have sworn I’ve visited your blog before but after going through many of the posts I realized it’s new to me. Nonetheless, I’m definitely pleased I discovered it and I’ll be bookmarking it and checking back often!

  141. Regardless of whether you know it or perhaps not, camping is a terrific way to make contact with oneself. It is additionally a means to use a calming time out of the challenges of daily life. There are certain things you will need to remember although, so below are a few ideas to make your camping vacation work out wonderful. A great object to place in your camping outdoors backpack when moving inside the rear country can be a Ziploc handbag filled with dryer lint. There is absolutely no far better blaze beginning substance than dryer lint. It would carry a spark and acquire your blaze moving efficiently and quickly. Dryer lint uses up almost no room in your load and is very lightweight. When you are camping outdoors, a necessity for your equipment is actually a emergency knife. This is an essential part of your camping out items. Acquire an exceptional emergency knife, not simply the lowest priced you can get, your way of life may rely on it. These cutlery are typical quite very similar there is a extended blade serrated using one area plus a hollow manage. Within the handle it is possible to have fishing line, hooks, a compass, and complements like a tiny survival kit. Investigation any prospective camping area nicely. Each one has distinct facilities. Some may have showers and restrooms, while some might not exactly. You can even find several campgrounds that happen to be very expensive, with on-site miniature golf video games or normal water park systems. You might not need or want everything that, so shape it out ahead of time so that you will will not be frustrated once you get there. Bring your cell phone along with you when you are camping out. Even when you are serious about roughing it, mobile phones will still be very beneficial in crisis situations and should not be remaining at home. A cellphone is not really a pastime, and whenever you go camping outdoors it can help you reach police and crisis workers–take it. You can possess a great camping encounter if you know what you’re carrying out and can permit yourself to unwind. Camping out will help you read more about who you really are. Put into practice the ideas with this write-up, and get ready to experience the greatest camping trip.

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  143. Hello there, There’s no doubt that your site may be having web browser compatibility issues. When I take a look at your website in Safari, it looks fine but when opening in Internet Explorer, it has some overlapping issues. I simply wanted to provide you with a quick heads up! Other than that, fantastic website!

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  149. Anything as somewhat easy as outdoor camping may appear just like small organizing is essential. This is simply not the situation. The greater organizing you need to do, the greater number of fun you may have. The following will help you in finding the optimum prepare for your outdoor camping getaway therefore you are ready for something. Take a sizable trash can bag for dirtied laundry washing, and keep it inside a convenient location, appropriate for everyone inside your bash. Let them load their garments independently, as this will make it much better to discover than if you heap all this in the community safe-keeping package or case. Chuck within a clothes dryer page to your case you need smelling clean. Load several shovels if you can find youngsters with you on your journey. Children really like absolutely nothing better than excavating inside the debris, and getting the best components is crucial. For those who have space, deliver a bucket as well. The youngsters will gladly charm them selves within the debris whilst you unpack, setup camping and fit everything in that you need to do. Determine your products prior to going camping. The process does actually support. Nobody wants to arrive at the camping area, only to find out which they don’t realize how to use anything or create their very own tent. Process along with your new products before you decide to at any time established ft . on the camping area. Prior to deciding to bring your pet dog together for a camping out trip, get him accustomed to the concept with a little training run inside the outdoor area. Pitch the tent within an presently familiarized place, and let him sleep or play within it for quite a while. Delivering a pet dog can actually add to the entertaining of camping outdoors, as long as the animal is adequately prepared for the celebration. You can have got a wonderful outdoor camping encounter once you learn what you’re doing and may permit you to ultimately loosen up. Camping can assist you read more about what you are about. Implement the tips using this article, and make to have the greatest camping out trip.

  150. You’ve made some good points there. I checked on the internet for additional information about the issue and found most individuals will go along with your views on this web site.|

  151. Do you have camped just recently? Outdoor camping is fantastic for supplying relaxing and a chance for personal representation. You are able to completely chill out since you aren’t preoccupied by something. All it takes is a little bit know how to create your camping journey into a great one particular. Try to access the campsite effectively well before nightfall. This lets you obtain a sense of the lay down in the terrain and gives you the chance to put in place camping when you can continue to see what you are actually performing. Furthermore, it enables your children sense a bit more more comfortable with their area simply because they can have time to check out. For those who have children outdoor camping together with you, load a couple of art items. When you are getting to your website, show them how to do leaf rubbings. There will always be a variety of foliage in all shapes and sizes, so striving every one of them out will require some time. Your children will likely be pleased and you will probably get some peacefulness and tranquil whilst you unwind and watch them. Get a quality tent. It may be attractive to score a good price over a tent, but you would like to discover something which is capable of holding the two you, your loved ones members and your items. Try going to a store that focuses on exterior products. They usually have properly-created products which can last for quite a while. Pack further clothes when proceeding camping. Outdoor camping is untidy. Kids, in particular, really like to have their fingers in the soil. Which means that by day’s conclusion your youngsters as well as their clothing can be very dirty. Consider more clothes with you for your kids. Don’t be captured with out anything you require! When you find yourself heading out for that long awaited outdoor camping getaway, don’t forget for taking coupled your cellphone. You may well be influenced to abandon each of the text messaging and telephone calls powering, however, your cell phone may be one of your most important protection lifelines in case of an unexpected emergency. Ensure it is entirely incurred whilst keeping it resistant to the weather in a plastic-type material case or water resistant circumstance. As previously mentioned, outdoor camping can be rather exciting. Nevertheless, the full journey will go incorrect in case you are unprepared. By utilizing the camping tips you’ve figured out in this article, you can be sure your following trip will likely be interesting and remarkable for the proper reasons. Have fun!

  152. Hmm it looks like your website ate my first comment (it was super long) so I guess I’ll just sum it up what I had written and say, I’m thoroughly enjoying your blog. I too am an aspiring blog writer but I’m still new to the whole thing. Do you have any helpful hints for rookie blog writers? I’d definitely appreciate it.

  153. Prepare to find out a great deal about outdoor camping! A camping outdoors journey is an excellent ability to talk about an adventure with the friends. Since you absolutely prefer to increase your camping out practical experience, please read on for many useful tips. Ask family members or buddies who definitely are outdoor camping together with you with regard to their enter on your camping out place. Speak about their state you want to check out. There are many different areas, so it could be tough to select. If it makes stuff simpler, list your own personal choices and then have the family choose between them. When you are camping outdoors, an absolute necessity to your items is really a success blade. This is the most important part of your camping out equipment. Buy a top quality survival knife, not only the least expensive you will find, your lifestyle might depend upon it. These knives are common extremely related these people have a lengthy blade serrated on one part plus a hollow deal with. Inside the manage you can bring sportfishing collection, hooks, a compass, and suits as a little success system. If you are looking at camping out, and also you are a new comer to the action, then you should never start off on your own. It can be quite harmful should you don’t know what you will be performing, so it is important to take along an experienced good friend to assist you discover the ropes. Create a list of things you need to take before going camping out. It may seem you will be great at loading, but very little different is a whole lot worse than simply being out during the forests and knowing you neglected your hypersensitivity prescription medication. Take a moment and make up a comprehensive selection of every little thing you might need throughout the full week just before your camping outdoors trip. With you have found out about camping, you ought to feel really confident about it now. Camping can be loads of fun if you are aware of what should be done. Fortunately, the fun is simply commencing.

  154. Hi there, I do think your blog could possibly be having web browser compatibility issues. Whenever I take a look at your site in Safari, it looks fine however, when opening in I.E., it has some overlapping issues. I just wanted to provide you with a quick heads up! Aside from that, great website!

  155. whoah this blog is excellent i love studying your articles. Stay up the great work! You realize, lots of people are hunting around for this info, you could help them greatly. |

  156. Hi there! This post could not be written any better! Reading through this article reminds me of my previous roommate! He continually kept talking about this. I will forward this information to him. Pretty sure he will have a very good read. Many thanks for sharing!

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